CROSSFIT INVENTIVE IS NOW CLOSED.

We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Warm-up

MOBILITY

Upper Body

1. Twisted Cross – 0:30/side

2. Puppy Dog Pose – 0:30 sec

3. Green Banded Triceps Stretch – 0:30/side

4. Green banded Lat Stretch 0:30/side

Lower Body

1. Forward Fold – 1:00

2. Calf Stretch on Post – 0:30/side

3. Standing Quad Stretch – 0:30/side

ACTIVATION

Barbell:

10 Good mornings

3 Front squats

3 Deadlifts

3 Hang Snatch High Pulls

3 Hang Power Snatch

3 OHS/Front Squats

—–

2 Wall Walks with 5 sec Hold

50 singles into 50 double unders or 100 singles

Or 1 minute Double under Practice.

Metcon (AMRAP – Rounds and Reps)

“Running 30 minute clock”

AMRAP 10:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell – 50/35 kg

(Rest 10:00-15:00)
Modifications

DEADLIFT

– Lighter Barbell load

– Double Dumbbell

OVERHEAD SQUAT

– Front Squat

– Double/Single Dumbbell

HANG POWER SNATCH

– Lighter Barbell load

– Hang Power Clean

– Double Dumbbell

– Alternating Single Dumbbell

Metcon (Time)

Go On the 15:00..30:00 (15 min cap)

Gymnastics Stamina

For Time:

50 Double Unders, 20 Kipping Handstand Push-Ups

45 Double Unders, 16 Kipping Handstand Push-Ups

40 Double Unders, 12 Kipping Handstand Push-Ups

35 Double Unders, 8 Kipping Handstand Push-Ups

30 Double Unders, 4 Kipping Handstand Push-Ups
SUBS

Double Unders:

Double the amount in single skips

Kipping Handstand Push-Ups:

– Use raisers

– Box HSPU

– Dual DB Push Press